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Friday, November 29th, 2013 - 5km
Posted: 29 November 2013 03:13 PM   [ Ignore ]   [ # 16 ]
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OPG57 - 29 November 2013 08:12 AM
Murph99 - 29 November 2013 07:58 AM

Wu - stretch; jump rope; 2 sets of 400m run on treadmill

Good travel WOD:
Complete as many rounds as possible in 15 minutes of:
20 Push-ups
50 Squats

7 rounds + 20 push-ups + 20 squats

Cash out - 800m jog on treadmill

Great time Murph. Your increase in leg and upper body strength is reflected in your results on this WOD.

Thanks OPG

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Murph

M - 195lbs - 5’10” - 39
CF DOB - Jan 2013

“Sometimes God calms the storm. At other times, he calms the sailor. And sometimes he makes us swim.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.” MLK Jr.

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Posted: 29 November 2013 04:13 PM   [ Ignore ]   [ # 17 ]
Big Dawg
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2 mi
With Jack my heeler
Working to a 5k
19:45
Glad to be able to run again

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M/55/73”/175#

If you start to doubt yourself the real world will eat you alive. 
Henry Rollins.

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Posted: 29 November 2013 05:31 PM   [ Ignore ]   [ # 18 ]
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Rest day

Paleo challenge day 2.

Calories of my old vegetarian diet
P:520, C:920, F:640, Total:2080.

Calories yesterday
P:420, C:320, F:750, Total:1490. Whoa thats low! About 4/5th the protein, 1/3rd the carbs, and + 1/8th on the fats. Gonna bump up the protein bit and see how it plays out through the next squat cycle.

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Posted: 29 November 2013 06:31 PM   [ Ignore ]   [ # 19 ]
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Taking a much needed Rest Day today.

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 29 November 2013 06:39 PM   [ Ignore ]   [ # 20 ]
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Murph99 - 29 November 2013 07:58 AM

7 rounds + 20 push-ups + 20 squats

Now you’re just showing off!!

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M/56/5’10”/212

Lay on, Macduff, And damn’d be him that first cries, “Hold, enough!”

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Posted: 29 November 2013 07:11 PM   [ Ignore ]   [ # 21 ]
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Push-ups, Squats 15min

5 rounds + 10 pushups

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M/32/6’00’‘/215
“Helicopters don’t fly, they beat the air into submission.”

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Posted: 29 November 2013 07:13 PM   [ Ignore ]   [ # 22 ]
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Smokey - 29 November 2013 06:39 PM
Murph99 - 29 November 2013 07:58 AM

7 rounds + 20 push-ups + 20 squats

Now you’re just showing off!!

I don’t think he can help it,He has all that extra horsepower from Weekly scheduled heavy lifting. wink 
Enjoy the day off Smokey

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M/ 57/ 6’/ 268   down from 272.5 lbs
F/51/ 4’11’’  Olypowergal
       

  A comfort zone is a beautiful place but nothing ever grows there

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Posted: 29 November 2013 07:26 PM   [ Ignore ]   [ # 23 ]
Big Dawg
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Rest day today.  Thrusters tomorrow.  My. Poor. Quads…. LOL

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M/40/76”/235#Camo Belt ATA Taekwondo
CFBD: 10/01/2013

I don’t blame people for their mistakes, but I do ask that they pay for them. -John Hammond Jurassic Park, Michael Crichton

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Posted: 30 November 2013 03:28 AM   [ Ignore ]   [ # 24 ]
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run 5k

actually 6k 200m time 38:15
last time 42:00   grin

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m/54/185cm/9887kg

“Life is not measured by the number of breaths we take, but by the moments that take our breath away.”
— Maya Angelou

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Posted: 30 November 2013 05:52 AM   [ Ignore ]   [ # 25 ]
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Pushups, Squats

AMRAP 15min.
20 pushup
50 squat

4 rounds + 20 pushups

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M/43/5’11”/195

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Posted: 30 November 2013 06:04 AM   [ Ignore ]   [ # 26 ]
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20131129 Fri
Rest day

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M/48/6’3”/225

CrossFit Birthday 11/2011 ish, lots of WOD cherry picks prior to that date.

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Posted: 30 November 2013 07:11 AM   [ Ignore ]   [ # 27 ]
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4 sets of:
A1) 10 Barbell lunges (155 lb)
30 sec rest
A2) 30 Single unders
30 sec rest
 
MetCon
Complete 12 rounds for time
Row 200m @ 95% effort
Front rack KB hold (done for same amount of time to get 200m row)
46:37

Notes:  Messed up on first few sets and held KB for double the time.

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M/40/5’7”/165

“Burpees don’t like you either”

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Posted: 30 November 2013 09:50 AM   [ Ignore ]   [ # 28 ]
Big Dawg
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Gymnastic WU:
5 sets of:
3 kips
5 dead hang pull ups
then
3 sets of:
Tuck L-hand x 10 seconds
10 KB swings, 35lbs

Squat 265lbs 3x5
WU: 45x10, 135x5, 175x5, 205x5, 235x3
265x5, 265x5, 265x5
Press 125lbs 3x3
WU: 45x8, 65x5, 95x3
125x3, 125x3, 125x3
Power Clean 155lbs 3x5
WU: 95x5 HC, 95x5, 115x3, 135x2
155x5, 155x5, 155x5

Cash out: 95lbs hang clean x 15reps

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M/34/5’ 10”/182#

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Posted: 30 November 2013 01:47 PM   [ Ignore ]   [ # 29 ]
Puppy Dawg
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5K… 29 minutes

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Posted: 01 December 2013 03:19 AM   [ Ignore ]   [ # 30 ]
Mutt
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No time 5k running pushing my 3 year old son in his buggy mostly up hill.

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M37/ 6’2/ 98kgs
Train @ crossfitmyhouse

If you’re going through hell, keep going.
Winston Churchill

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